Tallies to follow . . . Have a great week! Eliza - Varied workout, including rest days, power shopping, and getting a MEDAL at the Broad Street Run 10-Miler! FrancesRe - Walking, jogging, strolling - and a her very first 5k!! Dutchie - 58.7K running + 10k biking + Upper Bod 1x + Lower Bod 2x + Abs 2x Evryday - A lot of walking as recovery from his OKC Marathon. Erika - 7.7 miles run (all slow), 2 hours pool running, 7.1 miles (1 hr 5 min) elliptical, 4.4 miles walking and over 6.5 hours of yard/lawn work. All that while working out the kinks of a spastic sciatica. dg - walking, some of course. 21.8 miles running, 41:09 min. on the bike, 1 hr. 9 min. on the elliptical, & just 1 hr. 24 minutes of strength training! (Editor's Comment: We need to keep on dg about her strength training. ) prfriese - 37.6 running miles. Nice and consistent, as always. fatozzig - 19 running miles; 2 hrs core/strength

Hi everyone, Leslie, thanks again for starting us off. Mon .... 3.2K recovery run (about 24 minutes) Tue ..... This morning it was 45 minutes of lifting weights (not too heavy) and a one hour run (8.8K). Wed ...It was cold, it was raining hard, it was windy, I was sleepy and I just couldn't get my butt out the door. I did read in my textbook though. And had three coffees. And I got to work in time for a change Thu .....Something going on with the nodes in my neck: painful, swollen and I'm not feeling too good. No workouts. Fri ......Another early morning 5.1K run with Jimmy. Legs felt heavy, tight and unwilling. Jimmy made me run though. Good thing he was there Sat .... I let the day get away from me (on purpose). Sun ...21.5K long run on the warmest day to date (19C) with hardly any wind. That felt tough. For Spooky too. Total mileage: 38.6K Bike mileage: 0x UB: 1x Abs: 0x LB: 0x

Hello Everyone, Thanks for the welcomes and greetings in last week's thread. It's nice to be here. Thanks for taking in a Beginner Sunday --- Finished my First 5K Very Fun race day. And first race means a New PR, right? Monday -- Recovery. From my First 5K (...did I mention I did my First 5K ... ) It was real effort on my part for my level of fitness (and lack thereof). Monday Morning ---- walked 6 minutes. Monday Afternoon ----- walked 6 minutes. My calves and quads are sore today. Tuesday --- 30 min walk/jog . Calves really tight from Sunday's Race Wednesday --- Walk-only (No Jog) 1.5 miles........ 26 minutes,........17:00 mile pace Thursday - --Walk-only 20 minutes, Treadmill. First time on a treadmill, felt seasick afterwards...weird. Friday --- Vacation Day for lower legs. Brief mild Arms/Shoulders/Abs at-home exercises. That's it. Saturday--- ..2nd Vacation Day for lower legs. When I give them a vacation, they get better. Imagine that Sunday--- Plan---tempted to give lower legs vacation day #3 and do an easy walk/jog on Monday ???

Thanks, Leslie! I've got last week all finished up now. I feel like such a slacker when I'm not running, I think I overcompensate with almost too much XT stuff! (Spastic Sciatica... I like that term. Sounds just right) Monday: Rest Day Tuesday: 30 min. (3.51 miles) Elliptical; .35 mile walking c/d Wednesday: 30 min. (3.59 miles) Elliptical and .3 mile walk at lunch; 30 min. pool running after work Thursday: 30 min. (3.6 miles) Elliptical and .33 mile walking c/d Friday: 50 minutes pool running Saturday: 40 min. (4.4 miles) hard intervals on Elliptical, .5 mile walk c/d, 20 mins upper body weights Sunday: 35 min. (4.6) hard manual intervals on Elliptical, .5 mile walk. Totals: 2 hrs 40 min (19.7 miles) Elliptical, 1 hr 20 min pool running, 2 miles walking, 1x strength training (20 min)

Thanks Leslie! good luck Sunday... I tried to look at the link but my pc is too slow. will look later. (erk. buckling down. editor is awake)(quick, make up some stuff) Erika...

when I'm not running, I think I overcompensate with almost too much XT stuff!

ya think???? Hi Derrick. welcome back! Frances wtg on your first 5K. Glad it went so well. Dutchie, I had 3 coffees too! we could have drafted off each other. Are your boys still running with you? I think now just time to post the schedule, since I finally have one. will fill in later. Monday: rest ------------------------------------------- Actual: tada!!! with about 1/2 hr. pt & core stuff. Tues: 4 miles base pace ----------------------------- 4.09 miles at 9:37, 2 sets l.b. weight machines Wed: dynamic stretching w/u------------------------ forgot to stretch. (really) 4.31 miles, too many hills. pt said do 2 mile w/u recovery pace them slowly. or do a little flat fast. dummy me tried to push the 2x30 sec. hill reps relaxed sprint speed hills little. so hard to think i can't. . 15 min. assorted s.t. 2 mile c/d Thurs: 4 miles or 20-30 min. non impact cardio----- 30 min. elliptical, 23 min. bike, 2 sets lower body weights, resistance workout stab. ball stuff, lat pulldowns Fri: d.stretch. w/u----------------------------------------- 4.12 miles, 9:29 ave. pace. 2x30 sec. at ?. 7:10 was the max 4 miles base pace, fartlek run (2) recorded. first day w/new HRM. it is so cool! then 25 min of assorted upper body weight machines, back lifts, rows,etc. Sat: 4 miles base pace-------------------------------- 4.1 or so, 9:23 pace I think. little 5k. cherry picked again. did 20 min or so mixed strength training in the evening, michael yessis stuff & pt. the sticked & stretched. Sun: 5 miles base pace---------------------------- 6.8 miles, 9:42 pace. 20+ minutes mix of verstegen prehab, pt & callanetics a little while ago. then again used the stick & stretched lightly. will take ice to bed. it's helping. what a mess this was! it would lay out one way as I typed it, but came out as mush when it posted. oh well. totals: n(x) walking, 23.4 miles running, 25;29 minutes on the bike, 33.01 on the elliptical, 3 hrs. 2 min. strength training. (editor, please be sure you don't miss those seconds. ) so eliz, on to week 2. (((((((erika)))))))

Thanks Leslie.... Monday.............rest.................... Tuesday...........6miles.............. Wednesday.....6miles.............6miles Thursday..........rest................... Friday................6miles............. Saturday...........rest................... Sunday.............9miles............. Total 6miles....I'd rather not talk about it.

so, evryday..... let's chat.